Cooked Moth Beans: An Overview of Calories and Macronutrients
Cooked moth beans, also known as matki, are a nutrient-rich legume and a staple in many cuisines, especially in India. A standard serving size of one cup (approximately 177 grams) of mature, boiled moth beans contains roughly 207 calories. This moderate calorie count is accompanied by an excellent macronutrient profile, making it a great food for sustained energy and overall health.
The caloric breakdown per cup is primarily composed of carbohydrates and protein, with a minimal amount of fat. Specifically, a cup provides about 37 grams of carbohydrates and nearly 14 grams of protein. The fat content is very low, at less than 1 gram per cup. This balance of protein and complex carbohydrates helps provide long-lasting energy and keeps you feeling full longer, which can be beneficial for weight management. Cooking them typically involves boiling after a period of soaking, which softens the beans and makes them more digestible.
The Health Benefits Beyond Calories
While knowing how many calories are in cooked moth beans is useful, their true value lies in their broader nutritional benefits. They are packed with essential vitamins and minerals that contribute to overall well-being.
A list of key health benefits includes:
- High in Fiber: The dietary fiber in moth beans promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
- Boosts Immunity: With a notable amount of zinc, moth beans can help bolster the immune system and protect against common illnesses.
- Supports Heart Health: Rich in potassium and magnesium, moth beans aid in regulating blood pressure and supporting cardiovascular health.
- Strengthens Bones: As a good source of calcium and phosphorus, they help in strengthening bones and can be particularly helpful for those at risk of conditions like osteoporosis.
- Energy and Vitality: The significant protein and complex carbohydrate content provides sustained energy, making them an excellent choice for active individuals.
Calorie and Nutrient Comparison Table
It is often helpful to compare moth beans with other legumes to understand their nutritional standing. The following table contrasts the nutritional profile of one cup of boiled moth beans with a similar serving of boiled mung beans and lentils.
| Nutrient (per 1 cup) | Cooked Moth Beans | Cooked Mung Beans | Cooked Lentils |
|---|---|---|---|
| Calories | ~207 kcal | ~212 kcal | ~230 kcal |
| Protein | ~14g | ~14g | ~18g |
| Carbohydrates | ~37g | ~39g | ~40g |
| Fat | <1g | <1g | <1g |
| Fiber | - | ~15g | ~16g |
| Iron | ~5.5mg | ~2.7mg | ~6.6mg |
Note: Fiber data for cooked moth beans varies in available USDA data, but it is known to be a rich source.
This comparison shows that while all are highly nutritious, moth beans offer a comparable calorie count to other common legumes while providing a solid dose of protein and minerals like iron.
Cooking Moth Beans: The Impact of Preparation on Nutrients
Cooking moth beans involves more than just boiling them. Methods like sprouting can further enhance their nutritional profile and make them even more digestible. Sprouting significantly reduces the calorie density by weight and increases the availability of certain nutrients. For instance, a small serving of sprouted moth beans can have a much lower calorie count than a cup of fully cooked mature beans.
Simple Ways to Incorporate Cooked Moth Beans
- Moth Bean Curry (Matki Usal): A popular dish, especially in Maharashtra, India. It can be made with sprouted or un-sprouted beans, cooked with spices, onions, and tomatoes.
- Salads: Cooked moth beans can be cooled and added to salads for a protein and fiber boost, adding texture and nutritional value.
- Soups and Stews: Just like other legumes, moth beans can be used to thicken and add body to vegetarian soups and stews.
- Burgers and Patties: Mash cooked moth beans and mix with spices and binders to create flavorful and healthy veggie burgers.
Conclusion
In summary, knowing how many calories are in cooked moth beans confirms their status as a beneficial, low-fat addition to a balanced diet. With approximately 207 calories per cup, they are an excellent source of plant-based protein, dietary fiber, and vital minerals. Whether you prefer them boiled, sprouted, or in a savory curry, moth beans offer a versatile and health-conscious option for any meal. Their nutritional value makes them an easy and affordable way to improve digestive health, boost immunity, and support heart and bone health. Incorporating this powerful legume into your regular meals is a simple yet effective way to enhance your dietary well-being.
For more detailed nutritional information, consult the USDA food database or a trusted nutrition resource like Medindia.
